Since many oils are concentrated,consider1 dropbeingequal to 1 teaspoon ofaspice or herb.Due to their concentration, dilution is important. Donot consume directly.
It is alwaysIMPORTANTto read the essential oil label before adding to food or ingesting. If labeled “NOT FOR INTERNAL USE” do not consume orally nor withdrink orfoods. Most essential oils that can be used internally are labeled by the FDA as GRAS (Generally Regarded as Safe). Always read the label before consuming.
Essential oils should be kept away from young children. If pregnant or nursing, consult with your healthcare provider before using.
Since the beginning of human civilization, people have realized the benefits ofessential oils. The ancient Egyptians used them during ceremonial celebrations and the mummification process, and throughout history, these oils continued to be highly valued and frequently used as fragrances, given as gifts, and even traded as currency.
Can You Ingest Essential Oils?
The popularity of essential oils continues in our modern times. Many people apply them topically to skin or add a few drops to bathwater while others use adiffuserto disperse the sweet aromas of these oils into work or living quarters. However, there’s another great way to enjoy their health benefits: add edible essential oils to food. It’s really easy and flavorful!
These food-gradeessential oils can be taken internally—they can either be placed in a glass of cold water and consumed or used as a meal flavoring.
Anise
An edible essential oil used since Roman times. It comes from the herbal plant called aniseed or anise.Anise, or Pimpinella anisum,has many benefits:
Aids in digestive health when consumed orally and also helps ease symptoms of irritable bowel syndrome (IBS), according to a study in theJournal of EthnopharmacologyFreshens breath with just 2 –3 drops added to water for garglingFlavors foods, including many popular baked goods, sauces and moreRelieves pain when applied topically to sore muscle or jointsEnhances libido when consumed orallyImproves memory, according to a 2016 studyCan help with chest colds and respiratory infections when inhaled
Aids in digestive health when consumed orally and also helps ease symptoms of irritable bowel syndrome (IBS), according to a study in theJournal of Ethnopharmacology
Freshens breath with just 2 –3 drops added to water for gargling
Flavors foods, including many popular baked goods, sauces and more
Relieves pain when applied topically to sore muscle or joints
Enhances libido when consumed orally
Improves memory, according to a 2016 study
Can help with chest colds and respiratory infections when inhaled
Directions:Can place a few drops in a glass of water to take orally.
Bergamot
Bergamot(Citrus aurantium var.orCitrus bergamia)is an essential oil derived from citrus. It has been used since the days of antiquity. When mixed withblack tea, it results inEarl Grey, a commonly consumed tea worldwide. Benefits include:
Aids in digestion in those with inflammatory bowel disease, according to a study inClinical NutritionHelps treat fatty liver, according to a 2017 study inWorld Journal GastroenterologyLowers cholesterol and reduces heart disease risks, according to a 2015 studyHas antibacterial properties, including killingh. pylori, the bacteria that causes stomach ulcers and increases risk for stomach cancer, according to a 2016 studyImproves brain function in those with schizophrenia, according to a study in theJournal of Clinical Psychopharmacology
Aids in digestion in those with inflammatory bowel disease, according to a study inClinical Nutrition
Helps treat fatty liver, according to a 2017 study inWorld Journal Gastroenterology
Lowers cholesterol and reduces heart disease risks, according to a 2015 study
Has antibacterial properties, including killingh. pylori, the bacteria that causes stomach ulcers and increases risk for stomach cancer, according to a 2016 study
Improves brain function in those with schizophrenia, according to a study in theJournal of Clinical Psychopharmacology
Directions:Can also place a few drops in a glass of water to take orally.
Clove
Derived from the clove tree,clove, or (Syzygium aromaticum),is indigenous to Southeast Asia and Indonesia. It has numerous health benefits, according to a 2014 study, including:
Food flavoring in baked goods, teas, and saucesWhen applied topically to wounds, its antibacterial properties can help prevent infectionStudies show pain relief properties when applied topically to sore joints and muscles, and people have used it for toothaches since the 13thcenturyCan be applied topically to the skin to keep insects away, but it must be diluted.Oral thrush treatment
Food flavoring in baked goods, teas, and sauces
When applied topically to wounds, its antibacterial properties can help prevent infection
Studies show pain relief properties when applied topically to sore joints and muscles, and people have used it for toothaches since the 13thcentury
Can be applied topically to the skin to keep insects away, but it must be diluted.
Oral thrush treatment
Note: If you are on blood thinners, consult with your healthcare provider before ingesting.
Eucalyptus
Eucalyptus, also known as eucalyptus globulus, eucalyptus sideroxylon, and eucalyptus torquata,is native to Australia, where Aborigines have used this indigenous plant to help treat sinus infections, respiratory infections, and pain for centuries. Avoid direct consumption of the concentrated oil—it must be diluted.
Benefit include:
Food flavoring inteas,jelliesandsaucesUpper respiratory Infection relief. Inhalation of an herbal mixture containing eucalyptus minimizes symptoms of infection, according to studiesAntibacterial properties, according to a 2012 study that showed protection against bacterial skin infections when eucalyptus was applied topicallyCan kill fungus when applied topicallyNaturaldeodorantwhen applied topically to armpits
Food flavoring inteas,jelliesandsauces
Upper respiratory Infection relief. Inhalation of an herbal mixture containing eucalyptus minimizes symptoms of infection, according to studies
Antibacterial properties, according to a 2012 study that showed protection against bacterial skin infections when eucalyptus was applied topically
Can kill fungus when applied topically
Naturaldeodorantwhen applied topically to armpits
Directions:Can also place a few drops in a glass of water to take orally. Note: Eucalyptus blends well withlavenderandlemon oilsif diffusing.
Ginger
This herb has been used for centuries. It is used in foods but also as an essential oil.Ginger (Zingiber officinale)has many health benefits:
Food flavoring in baked goods,teas,sauces,dressings,marinadesand much moreDigestion aid, especially when consumed as a teaFrequently used by pregnant women and those undergoing chemotherapy for nausea, according to studies.Laxative effectAntibacterial propertiesPain relief and anti-inflammatory properties when applied topically to affected joints
Food flavoring in baked goods,teas,sauces,dressings,marinadesand much more
Digestion aid, especially when consumed as a tea
Frequently used by pregnant women and those undergoing chemotherapy for nausea, according to studies.
Laxative effect
Antibacterial properties
Pain relief and anti-inflammatory properties when applied topically to affected joints
Directions:Can also place a few drops in a glass of warm water to take orally.
Grapefruit
The grapefruit (Citrus paradisi) originated in the Caribbean island of Barbados and is a hybrid of an orange and pomelo fruit. China is currently the world’s leading producer of grapefruit while the United States is second.Grapefruit essential oilis extracted from the fruit and has many benefits:
Food flavoring inteas,dressings, baked goods and moreStress and anxiety relief, according to a 2017 study inComplementary Therapies in Medicine,which showed those undergoing a colonoscopy procedure felt less anxiety when grapefruit essential oil was used with a diffuser.Acne treatment when applied topically, thanks to it antimicrobial properties
Food flavoring inteas,dressings, baked goods and more
Stress and anxiety relief, according to a 2017 study inComplementary Therapies in Medicine,which showed those undergoing a colonoscopy procedure felt less anxiety when grapefruit essential oil was used with a diffuser.
Acne treatment when applied topically, thanks to it antimicrobial properties
Directions:Can also place a few drops in a glass of water to take orally.
Lavender
Lavender’s (Lavandula officinalis) sweet smell is probably one of the most well-known of all essential oils. Employed for thousands of years by cultures all over the world, its earliest recorded use was by the Greeks and Romans. Lavender can be used for the following:
Food flavoring in baked goods, meat rubs,teasand moreHelps minimize the effects of nausea. Place a drop behind your ears or consider consuming a drop in your mouth or with a small glass of waterAids in the digestive processInhaling lavender can help reduce physical and mental stress levelsHelps improve the quality of sleep if used topically and inhaledAccording to a 2017 study, lavender lowered blood pressure after open-heart surgery while a 2015 study also showed blood pressure benefitsHelps reduce pain from burns. Apply directly or mix with coconut oilApply directly on dry skin or mix with coconut oil to relieve symptoms of eczemaApply topically to help prevent or treat acneHelps provide relief to sore muscles and joints when applied during a massageA 2017 study in theJournal of Hand Therapyshowed lavender reduced pain when applied topically to the wrists, relieving carpal tunnel syndrome symptomsStudies using animal models show lavender oil can help with hair growth
Food flavoring in baked goods, meat rubs,teasand more
Helps minimize the effects of nausea. Place a drop behind your ears or consider consuming a drop in your mouth or with a small glass of water
Aids in the digestive process
Inhaling lavender can help reduce physical and mental stress levels
Helps improve the quality of sleep if used topically and inhaled
According to a 2017 study, lavender lowered blood pressure after open-heart surgery while a 2015 study also showed blood pressure benefits
Helps reduce pain from burns. Apply directly or mix with coconut oil
Apply directly on dry skin or mix with coconut oil to relieve symptoms of eczema
Apply topically to help prevent or treat acne
Helps provide relief to sore muscles and joints when applied during a massage
A 2017 study in theJournal of Hand Therapyshowed lavender reduced pain when applied topically to the wrists, relieving carpal tunnel syndrome symptoms
Studies using animal models show lavender oil can help with hair growth
Directions:Can also place a few drops in a glass of water to take orally. Lavender essential oil blends well withcloveandrosemaryoils when diffused.
Lemon
Lemonis a familiar scent, sour and sweet at the same time. This essential oil has many uses and is widely used in beauty products due to itsantioxidantproperties.
Can be added to foods, includingteas,sauces, yogurts, vegetable seasoning, baked goods and many moreTaken with a glass of water, it can stimulate the digestive processAntioxidant properties help kill viruses in the throat. It can be gargledMixed with water, it can be used to gently clean surfacesMixed withcoconut oiland applied to the skin, it helps protect against oxidation.
Can be added to foods, includingteas,sauces, yogurts, vegetable seasoning, baked goods and many more
Taken with a glass of water, it can stimulate the digestive process
Antioxidant properties help kill viruses in the throat. It can be gargled
Mixed with water, it can be used to gently clean surfaces
Mixed withcoconut oiland applied to the skin, it helps protect against oxidation.
Directions: Use with adiffuser. Inhale. Place 2-3 drops in diffuser along with water. Inhale. Can also place a few drops in a glass of water to take orally.
Lemon blends well witheucalyptus oilif being diffused.
Oregano
Oregano (Origanum vulgare)is a flowering plant originally from the Mediterranean region. It has been used for centuries and has numerous health benefits.
Oregano protects the gut from damage and helps create a healthier gut and alleviate leaky gut symptoms.Can be added to foods, includingsauces, meats,dressings, vegetable seasonings and much moreStudies show oregano prevents atherosclerosis or clogging of arteries.Helps with digestive issues when taken orallyAnti-parasite propertiesProtects against fungal infections, according to research inScientific Reports
Oregano protects the gut from damage and helps create a healthier gut and alleviate leaky gut symptoms.
Can be added to foods, includingsauces, meats,dressings, vegetable seasonings and much more
Studies show oregano prevents atherosclerosis or clogging of arteries.
Helps with digestive issues when taken orally
Anti-parasite properties
Protects against fungal infections, according to research inScientific Reports
Peppermint
Peppermintis a well-known herb and essential oil. It is actually a hybrid of watermint and spearmint. Its smell is sharp and fresh, and one of its main components is menthol. In recent times, it has been used as flavoring inchewing gum. Peppermint is native to Europe and has numerous health advantages.
Peppermint oil helps improve symptoms in those with Irritable Bowel Syndrome (IBS) when taken internally. Can be consumed as anessential oilin water or in capsule formulaCan be used to flavor foods andteasCan be helpful with tension headaches when applied to back of the neck or diffusedApplied topically, it can help with fungal nail infectionsA 2012 study showed protection against skin infectionsInhalation of an herbal mixture containing peppermint minimized symptoms of upper respiratory infections infectionTopically applied, peppermint helps minimize itching due to pregnancy, according to studies.If you are pregnant, discuss use with your healthcare provider before using either topically or orally.Topically applied, it helps minimize skin irritation associated with eczemaA 2014 study demonstrated when applied to the scalp, it could help with hair growth
Peppermint oil helps improve symptoms in those with Irritable Bowel Syndrome (IBS) when taken internally. Can be consumed as anessential oilin water or in capsule formula
Can be used to flavor foods andteas
Can be helpful with tension headaches when applied to back of the neck or diffused
Applied topically, it can help with fungal nail infections
A 2012 study showed protection against skin infections
Inhalation of an herbal mixture containing peppermint minimized symptoms of upper respiratory infections infection
Topically applied, peppermint helps minimize itching due to pregnancy, according to studies.If you are pregnant, discuss use with your healthcare provider before using either topically or orally.
Topically applied, it helps minimize skin irritation associated with eczema
A 2014 study demonstrated when applied to the scalp, it could help with hair growth
Directions:Can also place a few drops in a glass of water to take orally.
Rosemary
Rosemaryis a common herb that is often grown in home gardens. It has been shown to have many health benefits and, according to an article inThe New York Times, rosemary plays a big part in the diet of one of the world’s healthiest and oldest living populations—those who reside in Acciaroli, Italy. Rosemary can be used for the following:
Can be added to food, includingsauces,dressings,marinades,and vegetable seasoningsA 2017 study concluded, “Inhalation of the rosemary essential oil increased the memorization of numbers”A 2016 study using animals showed improved brain function in injured subjectsA 2015 study showed improved hair growth when applied topically to the scalp. It took six months, however, for growth to be seen.Inhalation of an herbal mixture containing rosemary minimized symptoms of upper respiratory infectionThis essential oil helps to relax muscles and alleviate muscle spasms when used during a massageRosemary is a potentantioxidant, according to studiesCAUTION: Some may be sensitive to this essential oil when applied topically, skin reactions may occur
Can be added to food, includingsauces,dressings,marinades,and vegetable seasonings
A 2017 study concluded, “Inhalation of the rosemary essential oil increased the memorization of numbers”
A 2016 study using animals showed improved brain function in injured subjects
A 2015 study showed improved hair growth when applied topically to the scalp. It took six months, however, for growth to be seen.
Inhalation of an herbal mixture containing rosemary minimized symptoms of upper respiratory infection
This essential oil helps to relax muscles and alleviate muscle spasms when used during a massage
Rosemary is a potentantioxidant, according to studies
CAUTION: Some may be sensitive to this essential oil when applied topically, skin reactions may occur
Directions:Can also place a few drops in a glass of water to take orally. Rosemary blends well withlavenderandpeppermint oils.
Spearmint
Also known as garden mint. Native to Europe and Asia,spearmint (Mentha spicata, synonymMentha viridis)has been used for centuries for its flavor. In the late 1800s, Charles Wrigley added spearmint to the Mayan and Aztec plant extract known aschicle. This rubbery extract is better known today aschewing gum. The Spanish word for chewing gum ischicle. Spearmint has numerous health benefits and is widely used by many.
Can be consumed as ateaor by adding a few drops of the oil to warm waterHelps improve memory, according to a studyinJournal of Alternative and Complementary MedicineHas antifungal propertiesHelps reduce inflammation in joints according toBMC Complementary and Alternative Medicine JournalUsed to treat sinus infections in Turkish folk medicineHelps optimize hormone levels in women, according to a study inPhytotherapy Research
Can be consumed as ateaor by adding a few drops of the oil to warm water
Helps improve memory, according to a studyinJournal of Alternative and Complementary Medicine
Has antifungal properties
Helps reduce inflammation in joints according toBMC Complementary and Alternative Medicine Journal
Used to treat sinus infections in Turkish folk medicine
Helps optimize hormone levels in women, according to a study inPhytotherapy Research
Directions:Can also place a few drops in a glass of water to take orally.
Thyme
Also known as red thyme,thyme (Thymus vulgaris)is an ancient herb with medicinal properties. It was used by the Egyptians during embalming and by the Romans throughout Europe to help purify living quarters. This medicinal herb was first mentioned in theEbers Papyrus, an ancient medical text dating from the 16thcentury BC.
The thymus gland, which helps the immune system to mature, was namedthymusdue to its resemblance to the thyme leaf. Ironically, thyme helps fight infections and has both antibacterial and anti-viral properties. Thymol is a well-known active ingredient of the herb.
Can be added to food, includingsoups,sauces,dressing, and moreUse in moderation as a high dose may cause an upset stomach
Can be added to food, includingsoups,sauces,dressing, and more
Use in moderation as a high dose may cause an upset stomach
Blends well withrosemary
Directions: Use with adiffuser. Place 2-3 drops in diffuser along with water. Inhale. Can also place a few drops in a glass of water to take orally.
Wintergreen
Wintergreen (Gaultheria procumbens)herb was used by indigenous cultures of North America. Infused in tea, it was consumed to help eliminate aches, pain, and sore throats caused by viral infections. The leaves were also chewed by Native Americans to help prevent tooth decay.Caution: Check with your doctor before consuming if you are on blood thinners.
Can be added to food for additional flavoringCan be consumed as atea
Can be added to food for additional flavoring
Can be consumed as atea
Directions: Use with a diffuser. Place 2-3 drops indiffuseralong with water. Inhale. A few drops can be placed in a glass of water to take orally.
Other edible essential oils include:
TangerineLemongrassLimeNutmegOrange
Tangerine
Lemongrass
Lime
Nutmeg
Orange